What is plantar fasciitis?
Plantar fasciitis is inflammation of the plantar fascia — the thick band of connective tissue that runs along the sole of your foot, connecting your heel bone to your toes. It's the most common cause of heel pain in adults, affecting roughly one in ten people at some point in their lives.
The telltale sign is a sharp, stabbing pain in the heel that's worst with your first steps in the morning or after a long period of rest. This happens because the fascia tightens overnight, and the sudden load of standing stretches it sharply before it has warmed up.
What causes it?
Plantar fasciitis usually develops when the plantar fascia is repeatedly overloaded. Common contributing factors include:
- Overpronation (flat feet): when the arch collapses inward on each step, it places excessive tension along the fascia
- High arches: a rigid high arch distributes load poorly, concentrating stress at the heel
- Tight calf muscles or Achilles tendon: limited ankle flexibility increases the pull on the heel
- Sudden increases in activity: starting a new exercise programme or significantly increasing step count
- Occupations that require prolonged standing: nurses, teachers, retail workers, and tradespeople are disproportionately affected
- Unsupportive footwear: flat shoes, flip-flops, and worn-out trainers offer no arch support
How do bespoke orthotics help?
The goal of orthotic treatment for plantar fasciitis is to redistribute load away from the inflamed tissue and address the underlying biomechanical cause — not just mask the pain.
Off-the-shelf insoles are made to average foot dimensions and may provide some cushioning, but they cannot correct your specific gait pattern. Bespoke orthotics are prescribed following a clinical assessment of your individual foot structure, gait, and activity levels. They are designed to:
- Support the medial arch, reducing fascia tension
- Control overpronation with a corrective heel cup
- Offload the most painful areas of the heel
- Promote a healthier gait cycle that prevents recurrence
Clinical evidence supports orthotic therapy as a useful treatment option for plantar fasciitis. When combined with a regular calf and plantar fascia stretching programme, many patients report meaningful improvement over a period of weeks to months — though individual responses vary and orthotics work best as part of a broader management approach.
When to see your GP
Most cases of plantar fasciitis respond well to orthotics, stretching, and activity modification. However, if you have diabetes, open wounds on your feet, or symptoms of nerve damage (numbness or tingling), please consult your GP before ordering.